Thursday, 6/30

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 Squat to Bootstrappers
10 OH Band Pull Aparts

then,

1 in OH Band Stretch

Skill Met-Con
EMOM for 24 Min (6x each)

• (A) 3-5 Kip Swings + 2 Negatives
  • scale up:
    • 2 Strict Pull-ups + 3-5 Kipping Pull ups; OR,
    • 3 Strict Pul-lups + Max unbroken Butterfly Pull-ups)
• (B) 15 Push-Ups
• (C) 30/50 Double Unders
  • scale down to 15 Mountain Climbers + 50 Single Skips
• (D) 15 Hollow Rocks

Accessory
3 Rounds, NFT, of
8-10 Landmine Rows/ side
10-15 Tube Face Pulls
10-15 DB Wrist Extension